* The Importance of a Program. Read HERE

** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM.

Class:

1) Back Squat: 10 @ 60% 8 @ 65%, 8 @ 70%, 8 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Front Squat: 5 @ 60%,  5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

3) 7 minute Up Ladder:

3 Hang Cleans 65/45

3 Push-ups

then 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

4) Band Pull-Aparts: 5 sets of 20

Rest 90 seconds between sets. Use a small band, shoulder health, not strength.

5) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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